How to Modify a Burpee

Shane Barnard, JD
by Shane Barnard, JD
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How to Modify a Burpee

What is it about the burpee that makes us crazy? We love to hate them. We groan and roll our eyes when an instructor or trainer asks us to do them. A burpee is a big total-body movement that includes a squat and may incorporate a plank, push-up and jump. This video shows you some ways to deconstruct and modify a burpee to make it a little more user-friendly, safe and enjoyable.

Before you start any workout or exercises, make sure you warm up your body with dynamic stretches and rehearsal moves.

How to Modify a Burpee:

1. Hands on platform (hands elevated)
2. Step back one foot at a time (elevated and on floor)
3. No push-up
4. No jump

About the Author

Shane Barnard, JD
Shane Barnard, JD

Shane is NASM, ACE, AFAA and USATF certified and the creator and founder of the Urbankick format and instructor certifications, co-founder of Urbanplay, a non-profit health and fitness education program for youth, and a business partner at Studio360. With over 20 years of fitness experience, she is a nationally recognized presenter and currently teaches at Crunch, Fitness SF, and the University of California at Berkeley, where she is a health coach. Shane is a CEC provider for ACE and AFFA and an honored ambassador for lululemon. You can work out with Shane and Urbankick anytime, anywhere at

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12 responses to “How to Modify a Burpee”

  1. Christin S. says:

    I had been thinking about doing this instead. At work I already do a modified burpee by getting on my hands and knees, reaching under the front tables to pull out the full 40lb cases. Plant both palms onto the cases, hop up wedges my fingers in the handles and lift.

  2. Paul says:

    Shane’s bio is longer than the post!

  3. Cynthia Grubb says:

    Fantastic, now at 62 with two bad knees i can do burpees!!!!! Thsnk you, thank you.

  4. Jennifer Reed says:

    Great information!

  5. Jojodancer42 says:

    Finally an exercise that I think I can do. At 375# I tried to do a burpee once. It took over 15 minutes for me to get up off of the floor. Now I’ll try doing them with a stool or chair and hopefully I’ll get my conditioning back so I can go all the way to the floor.

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